If you want to grow your glutes, the hip thrust is non-negotiable. It allows you to load heavy weight directly onto the glutes with maximum activation.

What muscles does the Hip Thrust work?

• Gluteus Maximus — The absolute primary mover, working at peak contraction at the top.
• Hamstrings — Secondary movers assisting the hip extension.
• Core — Stabilizing the torso to protect the lower back.

How to do a Hip Thrust — step by step

1. Sit on the floor with your upper back resting against a stable bench.
2. Roll a barbell (with a thick bar pad!) over your hips, or place a heavy dumbbell on your pelvis.
3. Plant your feet flat on the floor, shoulder-width apart, with your toes slightly pointed out.
4. Tuck your chin to your chest and brace your core.
5. Drive through your heels to thrust your hips upward until your thighs and torso are parallel to the floor.
6. Squeeze your glutes violently at the top for 1 second, then lower with control.

Intermediate & Advanced Variations

• Dumbbell Hip Thrust: If a barbell is intimidating, use a heavy dumbbell across your lap. You can also add a resistance band around your knees for extra activation.
• Heavy Barbell Hip Thrust: Load up standard Olympic plates. The large plates elevate the bar, making it easy to slide over your legs. This is where massive booty growth happens.

Common mistakes (and how to fix them)

• Looking up at the ceiling: Keep your chin tucked and look forward. Throwing your head back causes your spine to overarch.
• Overextending the lower back: Your hips should rise, but your ribcage should stay down. Squeeze the glutes, don't arch the spine.
• Feet too far away: If you feel it more in your hamstrings, move your feet closer to your body.

Sets and reps guide

Pro tip

When your shins are perfectly vertical at the top of the movement, you've found your ideal foot placement for maximum glute engagement.